Quick and Easy Lunch Ideas

It’s important to fuel your body during the day to:

  • Provide energy
  • Improve alertness
  • Increase the ability to remember and learn
  • Increase your overall vitamin and mineral intake

Create an easy and quick balanced lunch by choosing various options from the food groups below.    

Whole Grains

Whole grains provide more fiber, vitamins and minerals than enriched or refined grains 

Look for whole grains listed as the first ingredient such as oats or whole wheat flour.  

  • Whole grain breads, wraps and pitas
  • Whole grain granola bar or cereal
  • Whole grain crackers or pretzels
  • Popcorn 
  • Brown rice, whole wheat pasta or quinoa

Fruits and Vegetables

Fruits and vegetables provide many phytonutrients that help our body fight disease along with fiber for extended energy.  

  • Fresh or frozen fruit/vegetables
  • Canned fruit with no added sugar
  • Canned vegetables with no added sodium
  • Dried fruit

Dairy and Non-dairy

  • Calcium and Vitamin D in dairy products are important for good bone health.  
  • Milk
  • Yogurt
  • Cheese
  • Calcium-fortified non-dairy milk/yogurt

Protein

  • Protein is essential for every day functions and for a healthy immune system.  
  • Eggs
  • Nuts or nut butters (peanut, almond, etc.)
  • Beans (dried, canned or frozen)
  • Lean meats, poultry, or fish
  • Cottage cheese

Quick and easy ideas to get you started

  • Use a wrap with leftover cooked chicken, favorite dressing, and spinach with baby carrots and whole grain pretzels.
  • Canned soup with added frozen veggies and tortilla chips.
  • Microwaved potato with canned or leftover chili.
  • Hummus with pre-cut veggies, pita bread, and yogurt.
  • Frozen meal (with veggies), fruit and nuts.
  • Cottage cheese with canned no sugar added fruit and dry cereal.
  • Peanut butter & jelly on whole grain bread and fruit.
  • Bagged salad with canned beans, avocado and whole grain crackers.
  • Granola bar, canned fruit and string cheese.
  • Tuna with dressing in pita, cherry tomatoes and nuts.
  • Hard-boiled eggs, popcorn and fruit.
  • Apple slices, nut butter and pretzels.
  • Yogurt with berries and whole grain granola.
  • Tortilla chips, salsa and frozen veggie burger.